FOOT PAIN

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Treatment of plantar fasciitis must begin with determining if the condition is

primary or secondary plantar fasciitis. Primary plantar fasciitis makes up at

least 90% of all cases of planar fasciitis.

Treatment of Primary Plantar FasciitisThere are four main types of treatment

options:

 

 

Biomechanical methods

Anti-inflammatory methods

Extracorporeal Shockwave therapy

Surgery

 

Since your interest is in exercise only, in what follows we will discuss only

mechanical methods, leaving other methods as a subject matter for future posts.

 

Fortunately for heel pain sufferers, the human body has an amazing ability to

heal itself. In order for this to happen with plantar fasciitis, the amount of

damage that is caused by loading throughout the day must be reduced so that the

body can heal itself. Plantar fasciitis persists as long as the amount of damage

incurred during the day exceeds the ability of the body to heal itself.

Biomechanical MethodsPlantar fasciitis is a mechanical condition. This is a

fancy way of saying that plantar fasciitis results from forces exerted by the

body as we walk. Mechanical conditions are often best treated with mechanical

treatments.

 

An excellent example of a mechanical solution is to elevate the heel by wearing

a 3/8 inch heal lift or wearing shoes with a higher heal or a wedged sole.

Elevating the heel reduced the amount of tension on the CT band. It also changes

the angle of the foot to the ground changing the way that the load is supported.

This reduces the amount of damage to the plantar fascia during the day.

 

Stretching is another biomechanical method to help with heel pain is the stretch

the calf muscle. Stretching the calf elongates the tissue in the CT band and

reduces the amount of tension helping to re-balance the normal biomechanics of

the foot and leg. This reduction is tension lowers the amount of damage created

during normal walking activity.. Two great stretches are the Stair Stretch and

our personal favorite the Wall Stretch. These stretches should be performed 6

times a day.

 

 

Stair Stretch

This is a great stretch to do. Begin by finding a step, curb and something you

can hold onto to maintain your balance. Remember to slowly ease into the

stretch. Bouncing may cause further trauma to the area.

 

Balance yourself on the balls of your feet

 

 

 

Slowly allow your body weight to gently stretch the calf muscles until you feel

tension.

 

 

 

Hold this position for 30 seconds Wall Stretch

While wearing shoes, locate a doorway.

 

Reach through the door way so that you can balance yourself.

Position one of your feet so that:

The ball of the foot is firmly against the wall.

The heel of the foot is firmly pressed into the ground.

 

 

Begin to slowly apply pressure by pulling your body towards the wall, making

your lower leg more perpendicular to the floor.

 

Repeat with the other foot.

 

Other biomechanical methods devices which include:

 

Stretching splints

Stretching slippers

Heel cups

Taping the arch ( see the section on taping the foot )

 

All these devices focus on changing the biomechanical properties of the CT band.

While these devices may help provide very quick relief to the area, the key to

rehabilitating plantar fasciitis is the address the entire CT band and not just

the plantar fascia. To only focus on the plantar fascia is to only address the

symptom versus correcting the problems within the CT band. It would be like

taking aspirin to help deal with the pain of a broken bone but not mending the

bone.

 

 

 

Stretches, heel lifts and rest, are often all that is needed for complete

resolution of symptoms. That being said, arch supports can be used on a daily

basis help support the arch and decrease the possibility of recurrence of

plantar fasciitis.

 

 

GAgan <Gagan_manchanda wrote:

Hi All,

Is there any excercise for foot pain ( Paltar Fascitiits ) .

 

Thanks

 

Gagan